Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Air Squat
Push-ups (CFGS)
Hollow Rocks
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Gracious Host”
Complete 3 rounds for time of
30 x Abmat Sit-ups
20 x Push Press (95/65)
10 x Burpee Box Jumps (30/24)
Row 350m
Post times to comments
70#, 24.37 55#
“Overhead Squat”: 165# x3
“Gracious Host”: 17:47 65#/24″
Overhead Squat 115 x 3 – huge PR!! I beat my old 1RM of 110.
Gracious Host 17:56 rx.